Wild rice is a whole grain that has an earthy flavor and a chewy texture.

Is wild rice gluten-free?

Yes, wild rice is naturally gluten-free and safe for those with gluten intolerance.

How do you cook wild rice?

Wild rice typically cooks in boiling water for about 45-60 minutes until tender.

Grains

Nutty and chewy, wild rice is a nutritious grain rich in fiber and antioxidants.

Per 100 g

101 kcal

1 cup cooked

164 kcal

(164 g)

Protein	Carbs	Fat
4 g / 100g	21 g / 100g	0.3 g / 100g

Where the calories come from

Protein 16% · Carbs 81% · Fat 3%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup cooked (164 g, 164 kcal) is 8% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup cooked takes about 40 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Wild Rice is number 1 of 6 by calories per 100 g, lowest first. The similar foods average 137 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Wild Rice	101	4 g
Nutty Barley Salad	120	4 g
Turmeric Rice Salad	130	3 g
Wild Rice Pilaf with Cranberries	140	4 g
Apple Cinnamon Quinoa	143	4.1 g
Bulgur and Roasted Veggie Bowl	150	5 g

Nutrition data updated June 12, 2026.

8/10

Great for adding fiber to your meals, aiding in digestion and satiety.

What is wild rice?: Wild rice is a whole grain that has an earthy flavor and a chewy texture.
Is wild rice gluten-free?: Yes, wild rice is naturally gluten-free and safe for those with gluten intolerance.
How do you cook wild rice?: Wild rice typically cooks in boiling water for about 45-60 minutes until tender.

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